Vegetarian

Iron

Vegetarian diets typically contain amounts of iron similar to or higher than non-vegetarian diets, but the iron they provide is entirely non-heme, which is absorbed less efficiently than the heme iron found in meat, poultry, and seafood. For this reason, the Food and Nutrition Board of the National Academies sets the iron requirement for people following vegetarian diets at 1.8 times the Recommended Dietary Allowance for those who eat animal products. In estimating these values, mixed Western diets containing meat and ascorbic acid were judged to be about 15% bioavailable, while diets based mainly on cereals and vegetables were judged to be 10% bioavailable and very restricted vegetarian diets 5% bioavailable.